In the digital era, the habit of checking your phone before bed has become part of many people's daily routines. However, without realizing it, the blue light emitted by phones, laptops, and tablets can disrupt sleep quality and make it difficult for the body to rest optimally.

Blue light suppresses the production of melatonin, the hormone that regulates the sleep cycle, which can lead to insomnia, restless sleep, and fatigue the following day. What exactly is the impact of blue light on the body, and how can we avoid it?

What Is Blue Light and How Does It Work?

Blue light is a type of light with a short wavelength and high energy that naturally comes from the sun. This light helps the body stay alert during the day. However, excessive exposure at night, especially from electronic devices, can interfere with the circadian rhythm or the body's biological clock.
Common artificial sources of blue light that we encounter are:

• Phone & tablet screens
• Laptops and computers
• Televisions & LED lights

When we are exposed to blue light at night, the brain thinks it is still daytime, thus reducing melatonin production and making it difficult for the body to sleep.

Impact of Blue Light on Sleep Quality

Not all music is suitable for improving focus. Here are some effects of blue light on sleep:

1. Inhibits Melatonin Production

   Melatonin is the hormone that helps the body feel sleepy. Exposure to blue light before bed inhibits its production, so the body does not receive the signal to rest.

2. Disrupts the Circadian Rhythm

   The circadian rhythm is the body's biological clock that regulates when we should be awake and when we should sleep. Exposure to blue light at night confuses the brain and delays natural sleep time, causing difficulty falling asleep and morning fatigue.

3. Increases the Risk of Insomnia

   People who frequently use their phones before bed tend to experience sleep disturbances like insomnia. The constant exposure to bright light keeps the brain active and makes it difficult to relax.

4. Reduces Sleep Quality

   Even if you manage to sleep, the quality of sleep is still affected. People exposed to blue light before bed often experience restless sleep, frequent wake-ups during the night, and less time spent in deep sleep.

5. Affects Overall Health

   Chronic lack of sleep due to blue light exposure can have negative effects on health, such as:

   • Decreased memory and concentration
   • Increased risk of stress and anxiety
   • Metabolic disturbances and risk of obesity
   • Weakened immune system

How to Avoid the Negative Effects of Blue Light

1. Limit Phone Usage Before Bed

   Avoid using your phone at least 1 hour before bed. Instead, engage in other activities like reading a physical book, listening to relaxing music, or meditating.

2. Activate Night Shift or Blue Light Filter

   Most phones and laptops have a Night Shift or Blue Light Filter feature that reduces blue light emission. Enable this mode, especially at night, to reduce its negative impact.

3. Reduce Screen Brightness

   Lowering the screen brightness can help reduce the intensity of blue light entering the eyes.

4. Use Anti-Blue Light Glasses

   If you must use electronic devices at night, consider wearing glasses with blue light filters to protect your eyes from its negative effects.

5. Establish a Healthy Nighttime Routine

   Replace the habit of using your phone before bed with healthier activities, such as:

   • Reading a physical book
   • Doing light stretching or yoga
   • Writing a journal for daily reflection
   • Listening to calming music or podcasts